Budget meal plan
Daily menu with portions and macros
A diet of common foods: oatmeal, buckwheat, chicken, eggs and lentils. Instead of expensive berries and avocados - apples, carrots and cabbage. The final cost depends on local prices and the season.
kkal.ai Editorial Team · · Educational example, no medical review
Estimated daily totals
- Calories
- 1,798 kcal
- Protein
- 115.3 g
- Carbs
- 212.8 g
- Fat
- 55.6 g
Target: 1,800 kcal
Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.
How to customize this menu
Compare the price of the edible part
The cost per kilogram does not always reflect the price of the finished portion: for meat with bones and products with filling, part of the mass will not end up on the plate.
Choose seasonal alternatives
If apples or cabbage are currently expensive, choose affordable vegetables and fruits. Check the price and nutritional value of a specific product, without a universal list of the cheapest options.
Daily shopping list
Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.
Cereals and bread
- Oat flakes, dry50 g
- Buckwheat, boiled200 g
- Whole grain bread20 g
Protein products
- Milk 2.5%200 g
- Eggs, boiled, without shell150 g
- Chicken breast, cooked without skin140 g
- Kefir 2.5%250 g
- Lentils, boiled200 g
Vegetables and fruits
- Apple, edible part300 g
- White cabbage, fresh150 g
- Carrots, fresh200 g
Oils and nuts
- Olive or sunflower oil15 g
Frequently asked questions
How much does this diet cost?
There is no single price: it depends on the country, store, season and packaging. The list below shows the portions needed and helps you calculate the cost based on your prices.
Is it possible to replace the breast with a chicken thigh?
Yes, but the finished thigh, especially with skin, usually varies in fat content. Use the weight of the edible part and the data of the selected product.
How are calories and macros calculated?
For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.
Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.
Show values per 100 g products
| Product | kcal | P, g | F, g | C, g |
|---|---|---|---|---|
| Oat flakes, dry | 370 | 13 | 7 | 62 |
| Milk 2.5% | 52 | 3 | 2.5 | 4.7 |
| Apple, edible part | 52 | 0.3 | 0.2 | 13.8 |
| Eggs, boiled, without shell | 155 | 12.6 | 10.6 | 1.1 |
| Chicken breast, cooked without skin | 165 | 31 | 3.6 | 0 |
| Buckwheat, boiled | 110 | 4.2 | 1.1 | 21.3 |
| White cabbage, fresh | 25 | 1.3 | 0.1 | 5.8 |
| Carrots, fresh | 41 | 0.9 | 0.2 | 9.6 |
| Olive or sunflower oil | 900 | 0 | 100 | 0 |
| Kefir 2.5% | 53 | 3 | 2.5 | 4 |
| Lentils, boiled | 116 | 9 | 0.4 | 20.1 |
| Whole grain bread | 247 | 9 | 3.5 | 43 |
Sources for self-checking
General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.
- WHO: principles of healthy eating
- NIDDK: Individual Calorie Planning
- USDA FoodData Central: Food Ingredients Guide
These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.
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